SMASHING, 1:00/each
- Lat Roller Smash
- Forearm Barbell Smash
- Tricep Smash
- Glute Roller Smash
- Quad Roller Smash

STRETCHING, 30sec/each
2-3 rounds:
- Calf Stretch
- Banded Lat Stretch
- Cat/Cow + Thoracic Rotation
- Couch Stretch
- Thoracic Opener on a bench w/ stick
- Banded Tricep Stretch
- 90° Arm External Rotation Stretch w/ Stick

MOVEMENT PREP / ACTIVATION:
2-3 rounds:
5/5 Box Jumps 60/50cm
:15 Active Hang
10 Hanging Scap Retractions
10 Squats, holding a plate on your back
2-3 Strict Pull Ups + 5-10 Kip Swings
5-10 Hip Openers (adductor Stretch) w/ KB
5/5 Cossack Squats

-into-

2 Rounds, w/ empty barbell:
2-4 C2B
5 Back Squats (elbows high in front)
4 Strict Presses
3 Thrusters

-into-

PRIMER:
2 round:
3-5 Thrusters @43/29kg
3-5 C2B

• Rest 1min

2 rounds:
2-4 Thrusters @61/43kg
2-4 BMU

• Rest 5min...3,2,1, GO!